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What's in store for today:
- Bacon, Egg, & Cheese English Muffins
- My Top 7 Low Calorie Condiments
- The 10 Biggest Weight Loss Mistakes I Used To Make
Hey friend,
Hope you had an amazing Thanksgiving holiday weekend 🦃
We had a small meal at my home with a small number of family members and then Joani and I took the kids down to Pigeon Forge, TN for the weekend 🥳
Our last family getaway as a family of 4 before the baby arrives sometime very soon 🤯
Good times were had, great food was eaten...
And, best of all, I'm back to the weight I was before Thanksgiving and Pigeon Forge after just a couple of days 💪🏻
Lots to be thankful for this year, including YOU, my friend.
Alright, now on to this weeks Feel Good Friday Edition...
High Protein Bacon, Egg, & Cheese English Muffins
Breakfast is still to this day one of my favorite meals and I eat it morning, noon, and night. It's good ANY time!
And, nothing is really better than a couple of massive and filling breakfast sandiches, with real bacon, melted cheese, and TONS of protein to boot.
That is exactly what you get in this recipe. Enjoy!
Matt's Famous Bacon, Egg, & Cheese English Muffin Recipe
Single Serving Recipe Makes 2 Sandwiches:
- 330 calories per Sandwich
- 50% protein
- Only 25% Carbohydrate
- 41 Grams Protein
- 20 Grams Net Carbohydrate
- 2 Aunt Millie's Live Carb Smart English Muffins
- 2 Slices Fat Free American Cheese Singles
- 2 Pieces Fully Cooked Bacon
- 1/3 Cup Liquid Egg Beaters or Egg Whites
1.) Lay out your low carb english muffins, and very lightly spray the outsides of the english muffins with cooking spray and very lightly salt them. This gives the flavor of salted butter on the outside. Split each english muffin open into a top and bottom with a fork and then toast them in the toaster as desired.
2.) Spray bottom of skillet lightly with Cooking Spray, add two pieces of bacon and cook until fully cooked, then remove from heat and drain off the excess bacon grease.
3.) Add the liquid Egg Beaters or egg whites to the skillet and cook until fully cooked. Once the Egg Beaters / egg whites are fully cooked, use the spatula to divide the egg white mixture into two even portions. Fold one portion over and place it onto one of the english muffins, and then repeat for the remaining portion.
4.) Break each piece of bacon in two, and place on each of the english muffins on top of the egg mixture. Then add one slice of fat free American cheese singles to the top of the bacon on each sandwich and close the sandwich with the top of the muffin.
5.) If you need the cheese to melt a bit more, place in the microwave for 15-20 seconds. Enjoy!
Make it even leaner:
- You can swap the regular bacon out for turkey bacon to lower calories even more
My Top 7 Low Calorie Condiments
Want to "sauce up" your food with lots of flavor without adding a ton of calories?
Yeah...me too! These are the 7 low calorie condiments that I use the most right now...
This one is my FAVORITE sauce ever. I buy bottles and bottles of this stuff. Only 5 calories per tablespoon, and by far the best tasting sugar free condiment I have ever tasted, personally. I use this in many recipes, especially stir fry and on Real Good Chicken Nuggets or Tenders.
I'm a sucker for buffalo sauce, but most buffalo sauces are super high calorie. But this one is zero calorie and tastes AMAZING. Perfect way to add TONS of flavor without adding calories. I use this in tons of buffalo chicken recipes in my cookbook.
Sweet Baby Ray's No Sugar Added BBQ Sauce
G Hughes has a lot of sugar free BBQ sauce options, and they are OK...but I like Sweet Baby Ray's much better. A more authentic BBQ sauce taste all around. This one wins for my favorite overall low calorie BBQ sauce.
G Hughes Sugar Free Thai Chili Wing Sauce
G Hughes also has 3-4 really great wing sauces, and this one is my favorite of them. Tastes great on Real Good Chicken Nuggets or Tenders for a super high protein "boneless wings" experience. Also great in low calorie stir fry dishes as a stir fry sauce.
G Hughes Sugar Free Honey Mustard Dipping Sauce
This honey mustard kind of reminds of of Chic Fil A honey mustard dipping sauce, but very low calorie. This is my favorite dipping sauce for Real Good Chicken Tenders.
For Ranch flavored salad dressing options my favorite is this option from Bolthouse. They have many different flavor variations of their greek yogurt dressings from Ranch, to Bleu Cheese, to Caesar, to Southwest, to Cilantro Avocado, and more. At only 50 calories per Tablespoons this is the closest in flavor and overall experience to regular ranch.
Skinny Girl Asian Sesame Ginger Dressing
I'm a sucker for a good asian salad dressing, and I tried this one the other day at a church function and I really liked it. At only 5 calories per 2 tablespoons you really can't beat it.
10 Weight Loss Mistakes That Kept Me Stuck
I made all of these mistakes for years, and once I stopped doing them, everything got easier:
1. Saying...“I'm not stuck...I’m just building muscle.”
If the scale hasn’t hit a new low in 3+ weeks, it's not that you are building muscle. You’re just not in a real deficit. Falling into this trap will have you wasting weeks or months of time when all along you just needed to fix your calorie deficit to get the results you want.
2. Trying to spot-reduce.
Crunches don’t burn belly fat. Calories deficits do. For most people the belly is the last place they lose fat. You can do 1,000 crunches and still not lose an inch in your waste. Focus on the calorie deficit and stay in a deficit long enough an you'll eventually lose fat in your belly. But don't get distracted thinking that any particular exercise can lose fat in a specific area of the body. The only thing that can do that is a calorie deficit and enough time.
3. Believing in the “starvation mode" myth.
Starvation mode...the myth that if you don't eat enough food your body will start storing everything you eat and won't burn fat...total lie. Not real. In reality...it’s almost always and underestimating of calories eaten and overestimating activity calories burned. Once you get honest and accurate with the food you eat and the amount of movement, progress will start again.
4. Panicking about hunger.
A little hunger early on is normal—it just means the deficit is working. You can reduce hunger by maximizing your intake of lean protein, fiber, and flavor WITHIN a calorie intake that produces results, but don't be afraid of a little hunger in the beginning. It's just a sign that it is working, not that you need to eat more food.
5. Trying to Out-exercise a bad diet.
You can eat calories way faster than you can burn them. Focus on food accuracy first and foremost as priority #1, then focus hitting a daily step goal of 8k to 10k steps, and then focus on adding 2–3 strength sessions per week. That is the order of priority to ensure you aren't doing a ton of exercise and still not losing weight because your diet isn't dialed in.
6. Being “pretty good” instead of "good enough to get results".
There's a huge difference between "eating pretty good" and doing what is required to actually get results. You don't have to be perfect to get great results, but for most people, if you are less than 80% dialed in with your food intake and the consistency of your walking and working out...results will elude you. Aim to be precise and to ensure that what you are doing is what is NECESSARY to get results...and don't waste weeks or months not getting results because "you think you eat pretty good".
7. Letting the scale mess with your head.
I have been on both ends of the spectrum. I've weighed every day...and I've weighed once a week or every couple of weeks. The best approach I have seen after years of coaching:
- Track your weight every day
- Only pay attention to your weekly average weight
- Don't sabotage if your scale doesn't go down or fluctuates up, or if your average weight doesn't go down for a couple of weeks. USUALLY within 3 weeks it will go down if you are doing the right things.
- Don't reward yourself with cheats every dang time the scale goes down
- Focus on the daily habits and the lifestyle way more than the scale, and the scale will follow in its own time.
8. Drinking Alcohol.
This one is pretty obvious. It lowers inhibitions and adds calories fast, slowing down or completely plateauing progress for most people. Most people lose easier when they cut back or take a full break from alcohol during a fat-loss phase. Remember you can always come back to it in maintenance when you've learned how to maintain properly.
9. Treating one slip as a ruined day.
One misstep is not reason to throw the whole day or week away with a binge. If you overeat at lunch, you can still adapt and finish strong. You could have a lighter dinner. You could skip a snack. You could do some extra walking. The point it, there are ALWAYS options to finish strong.
10. Focusing only on the big goal.
We all need that long term goal to get excited about, but the long term goal can be pretty overwhelming, too. Make sure to have short term goals of 5-15 pounds that excite you and maybe even tie a fun reward to each of those short term goals to keep you motivated to win the day every day.
Win Of The Week: Marsha Harrison
Beautifully Maintaining 100+ Pounds Lost and Traveling To Australia
HUGE shoutout to Marsha Harrison, a graduate of our 1:1 Sustainable Weight Loss Mentorship who lost 105+ pounds in the program...
And has maintained it beautifully for months now...
And just returned from an AMAZING trip to Australia where she ate all kinds of unique and fun foods...
Followed immediately by the Thanksgiving holiday where she ALSO got to enjoy some amazing food...
And she is STILL rocking maintenance like a pro 💪🏻
This is what Healthy & Whole is really all about. Teaching our clients and developing them into people who not only reach their ultimate goal weight range, but who are confident to go out and live their best life maintaining it for the rest of their life.
Marsha is truly...living her best life 🙌🏻
Black Friday Offer
In the event that you missed the announcement, we still have 3 spots left for this years Black Friday Offer to join the same 1:1 Sustainable Weight Loss Coaching Program that helped Marsha lose 105+ pounds and keep it off for good 👆🏻
Every year we run this fun little promotion through the end of the first week of December,where anyone who signs up for our 6 month 1:1 sustainable weight loss program gets to coach for free for the rest of 2025, and their 6 month program clock doesn't start until January 1st.
I love this deal for 3 reasons:
- It's a huge savings...$700-$1000 in free coaching depending on how early you sign up.
- It's a great way to get started making progress and building momentum THROUGH the holidays, but without the pressure of being perfect through the holidays.
- You get to break the pattern of years past where most people dig themselves into a deeper whole, gaining holiday weight, and then try to "start again" in the new year.
If that sounds like something you are even remotely interested in exploring, here is a link to a Facebook post where I share additional details, and you can feel free to message me on Facebook. Or even better, just shoot me a text message directly at 317-210-3675 about it and we can explore it together.
A Quote To Finish Your Week Strong
“What you get by achieving your goals is not nearly as important as who you become in the process of achieving your goals.”
— Zig Ziglar
When you're ready, here's how I can help:
If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help. Apply for coaching here in the Healthy & Whole Mentorship Program.
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
